"So many marathon guides are written by super-intense athletes who expect you to dedicate all your waking hours to becoming a running machine. But reading the Marathon Roadmap is like having an experienced yet realistic running buddy training with you, cheering you on every step of the way.

I actually have a photo from after the marathon where I’m standing upright and people around me are laying in the street and walking hunched over!"

Letter From The Editor

Do You Want To Learn How to Make $100K a Year?

My name is Matt Frazier and I’d like to help you run your first marathon injury-free, just like I have already helped thousands of others.

After I attempted my first marathon, I felt worse than I ever had in my entire life. In fact, I ran that marathon (the San Diego Rock ‘n’ Roll Marathon) with two good buddies and the race beat all three of us to a pulp. I was injured for months.

We were completely unprepared for the marathon. Instead of it being a fun, memorable experience, it was a day of misery I’d like to erase from my brain.

As I lay in bed that night, I promised myself that nightmare would never repeat itself. I wanted to run a marathon injury-free, actually enjoy it, and heck… maybe even get pretty good at it.

So I decided I would do whatever it takes to finish a marathon

injury-free and feeling great

Fiercely committed to achieving this goal, I got right to work. But there were plenty of obstacles along the way.

Stymied by injuries, my running was all start and stop. How was I supposed to make any progress when I was constantly sidelined with pain?

I became so frustrated that I visited a physical therapist friend of mine. I told him about my setbacks and my goal of becoming a successful marathoner.

He looked me up and down and said, “Matt, you weren’t built to be a runner. You’re short and your legs don’t have the right shape (I’m slightly bowlegged). If you want to become really good at something, you should pick another sport.”

That statement hit me like a blow to the gut.

As I walked out of his office, I knew I was going to have to work even harder. I may not have the ideal runner’s body, but I did posses a deep burning desire to reach my goal. A desire that was strong enough to overcome any physical imperfections.

Have you ever felt like you weren’t built to be a runner? You don’t have those long, lean legs and the stride of gazelle?

Listen: I’ve run 16 marathons and in each one I’ve seen people of all shapes and sizes cross the finish line. There are overweight runners, runners with duck-feet, bowlegs, short and stocky legs, and everything in between.

So don’t believe for one second that to run a marathon you need to look like the people you see on the cover of Runner’s World. Hundreds of thousands of everyday people complete marathons each year. Your body type isn’t as important as some people make it seem.

Now, I wish I could tell you I immediately improved my running after that first marathon, but that’d be a lie. I constantly battled injuries: knee pain, shin splints, and sore feet. You name it, I had it at some point.

My training was still all start and stop. I’d cruise through my runs for a couple months and then get hurt and be couch-ridden for weeks.

But I kept at it. I pressed on. And along the way, I discovered techniques that committed marathoners use to build their endurance.

I learned the secrets of making my body durable. I even found a number of widespread myths that were ruining my chances. I stopped following this dangerous advice and things got better.

Now I’ve come up with a method that will take you far, far less than four years to do what I did. I’ll tell you about it in a sec, but first you have to hear this…

This marathon was a complete 180 from my first. I was super exhausted, of course, but it was a different type of exhaustion compared to my first marathon. That one left me feeling sick as a dog. This one made me hungry for more.

But that’s not even the coolest part of the story…

A few years after that, I went on to qualify for the Boston Marathon! As you probably know, qualifying for Boston is like making it into the World Series. It’s the pinnacle for marathon runners.

That showed my friend.

When I look back on those four years of training, there are so many lessons I learned. But when something works for you personally you need to make sure it works for other people. So I packaged all of my knowledge into a system and then shared it with a group of NMA readers. A system that shortens the training time from years (like it took me) to just 18 to 24 weeks, without sacrificing any safety whatsoever.

So how did it work? Brilliantly.

Today, there are thousands of Marathon Roadmap owners throughout the world. Here are a couple of them:

-Tom Giammalvo, 3:48:10 in the Cape Cod Marathon

"Thanks Matt for guiding me to my first marathon! The challenging course of Cape Cod couldn’t have been tackled without you. Having only been running for 18 months and a plant based diet for 8 months, your book fit perfectly into my training. From warm ups and stretches to stories of no meat athletes, meal plans, and of course workouts, you have covered it all!

I never thought I could run a marathon and the Roadmap is what did it for me. It was challenging and it worked."

-Wendy Fry, Rock ‘n’ Roll Savannah Marathon

"I will never forget the day I found No Meat Athlete and the Marathon Roadmap! I decided to finally reach for my lifelong goal of running a marathon, and I remember thinking “Wow, someone out there actually wrote a book about exactly what I want to do?? This is meant to be!”

After I downloaded the Marathon Roadmap, I read it cover to cover in one sitting! I took lots of notes, wrote my goals, and followed the nutrition and running plans just like Matt explained. Six months later, I ran a full 26.2 miles!

I still can’t believe I actually did it, or that I actually ENJOYED it! Not only has the Marathon Roadmap been an amazing guide for finishing my marathon healthy and injury-free, but it has been my gateway into a lifestyle of health, fitness, and confidence that I used to think was reserved for a select few. A few years ago, I couldn’t even run one mile … The Marathon Roadmap helped me go the distance, and if it worked for me, it can work for anyone!"

Letter From The Editor

Do You Want To Learn How to Make $100K a Year?

So what exactly gave me this breakthrough in my running?

When I attempted that first marathon, I was absolutely clueless. Only now, years later, do I realize how completely unprepared (and even stupid!) I was to show up to that starting line.

For one, I knew nothing about how to eat properly. My diet was good enough for lifting weights and light jogging, but terrible for running a marathon.

I cleaned up my diet, eventually went vegetarian, and learned how to fuel properly before, during, and after my runs. This made a monumental difference in my performance and recovery.

26.2 miles is a grueling distance, and you need to prepare your body properly for it. During that first marathon I didn’t have the physical toughness to run 26.2 miles. It’s not because I didn’t train. Oh I trained. I put myself through grueling workouts.

No, I wasn’t ready for the marathon because because I didn’t train smart. And I paid for it big time.

Later on, I learned:

The best warm-ups for runners

Expert techniques for optimal recovery

How to gradually build up endurance

The running gear that makes everything easier

But why go through all this?

Was it just to get into better shape?

Yeah, that was part of it. I did want to improve my health.

But it was more than that. Running a marathon was important to me. It was a life goal I wanted to achieve – at the very top of my bucket list.

When I ran that first marathon, I hated every minute of it. And I paid for not preparing properly in the painful weeks that followed. That’s not a victory in my mind.

I know what happens when you take on a marathon without a plan. And I’ve seen so many runners try to tackle their first marathon the wrong way.

They do a Google search for “marathon training plan” and find something haphazardly thrown together. It fails them (of course). And a couple months later they come to me for help, riddled with injuries.

I knew I could help runners by teaching them everything I learned…

So I’ve put together a simple solution to help plant-based athletes run their first marathon and finish with a smile on their face. It’s the only program for vegans and vegetarians that tells you absolutely everything you need to know — and only what you need to know — so you prepare for your first marathon the right way.

It’s called The Marathon Roadmap 2.0, and if you read on, you’ll see why it’s the marathon-conquering solution you’ve been looking for.

-Rich Roll, author of Finding Ultra and one of Men’s Fitness Magazine’s “25 Fittest Guys in the World” in 2009

"This book takes you deep into everything you will need to know to get it done right – from goal setting, to training to diet/nutrition and all the way through the race, it is an outstanding and very comprehensive primer. Soup to nuts – it's all in there. A must read!"

Letter From The Editor

Do You Want To Learn How to Make $100K a Year?

Introducing the Marathon Roadmap 2.0: A Step-by-Step Guide to Your First Marathon Designed for the Runner who Fuels their Body with Plants

This is not just a marathon training plan. Anyone can slap together one of those and stick it online.

No, this is a complete marathon training system. A system that took over 6 years to develop. A system that covers all the gaps, inaccuracies, and pitfalls that plague so much of the marathon advice out there.

It’s the closest thing you can get to a personal marathon coach, without the cost.

Think about the way a coach would train you.

Would he scribble a training plan on a piece of paper, hand it to you, and wave “Good luck!” as he walks away?

Of course not! And I won’t either. Instead, this marathon training system gives you:

The best part? It’s an easy-to-follow system. All of the lessons are broken down into step-by-step directions so you know exactly what to do each day during your training. You’ll never be overwhelmed as you go through this system.

Your hours are better spent running, not digging through a pile of information to find what you need.

Here’s everything you get as a Marathon Roadmap 2.0 customer:

The Marathon Roadmap 2.0 Guide

This comprehensive 117-page guidebook will be your best friend during your marathon training. It’s packed with gems of training tips, techniques, and expert information that most training plans leave out.

Here's what you'll find inside your guidebook:

Your Marathon Training Guide

The single biggest mistake new marathoners make.

The Mental Game: Set goals, develop good habits, and learn a simple trick that virtually guarantees you stay motivated.

An unusual training plan technique that will make your body tough as nails come race time.

How to make your diet work for you instead of against you (it turns out that a plant-based diet is the perfect diet for marathoners – if you do it correctly).

5 signs you might have a vitamin B12 deficiency.

Exactly what to eat before, during, and after your workouts for maximum fuel and recovery.

What the “Less Legs” approach to going vegetarian is, and why it can mean the difference between success and failure.

Not a full-on vegan or vegetarian? That’s okay. Here’s an approach you can use to get most of the benefits of a plant-based diet without giving up meat completely.

Warning! Before you eat that pre-workout snack, look for this on the label.

Race Day

How successful marathoners prepare in the days leading up to the race.

Don’t leave home without them: The essential items that should be in your pack when you head out the door to your big race.

The “Race Day Ratio”: The perfect fat/protein/carb balance to drip you a constant stream of energy across 26.2 miles.

How to avoid “The Expo Trap.” It’s a fun part of the race… but… watch out! There are some sneaky traps that can sabotage your marathon the next day. Follow my tips and you’ll steer clear of them.

“The Pasta Myth” and what you should eat instead.

What never to eat the night before your first marathon.

How to get your family to help you. They are your secret weapon on race day, and I’ll tell you exactly what to tell them.

Running in a city that isn’t vegan-friendly? Here’s what to do.

The reason why how much sleep you get the night before the race doesn’t matter so much, and what is actually more important (no, it’s not the quality either).

The Marathon Training Plan

An 18-week program that shows you exactly when to run and how far to run. So you’ll never wake up and wonder, “What do I do today?”

Not ready to start marathon training yet? No problem. I’ve included an optional 6-week base-building plan to help you build your weekly mileage safely. Then you’ll be prepared to move seamlessly into the 18-week program.

The training plan also includes:

5 types of running workouts that train different muscle groups to give you build total-body fitness.

Built-in recovery days and weeks prevent that prevent injuries by giving you time to rebuild. Important: You must rest during your training.

A 3-week taper period that leads directly into your marathon. Taper the right way and you’ll arrive at the starting line feeling fresh, strong, and energized.

Guidelines to adjust the plan to meet your particular fitness needs.

Plant-Based Meal Plan with Recipes

A two-week meal plan showing you exactly what to each day. But you don’t have to follow it to a “T.” There is room to adapt it to your diet and tastes.

Absolutely no calorie-counting. You can eat as much as is comfortable of these filling, whole food-meals.

A simple strategy to cut your meal prep time by one third.

Weekly Check-In Videos

The biggest risk you face in your marathon training is wandering off-track. It’s easy to do. Eighteen weeks is a long time to stick with anything, let alone an intense running schedule.

That’s why so many people who start training eventually quit.

But you won’t be one of them. Remember how earlier I said this system is more like personal coaching than a training plan? Here’s a perfect example.

Each week for 19 weeks (one for each week of training, plus a congrats at the end!) you get a check-in video that tells you exactly what you should be doing that week.

In these videos, I cover topics relevant to your phase of training, including:

How to prepare for those long runs

The essential running gear you need

How to optimize your nutrition for maximum performance and recovery

How to achieve the proper running form

Insider secrets to avoid nagging injuries

Instead of each week getting harder and harder, you will actually gain motivation as the weeks roll by.

Instead of dreading that day’s run, you will be counting down the seconds until you can burst out the front door and breeze through your run.

And instead of me handing you a training plan and waving, “Good luck,” I’m there with you every step of the way.

Worksheets, Shopping Lists, and Race-Day Checklists

I’ve compiled a toolkit of resources that you can print off and add to your training plan documents.

You’re going to love these. Here’s what’s included:

A goal-setting worksheet: 3 steps to truly commit yourself to follow through

3 shopping lists: one for each week of the meal plan plus a general list of staples to always have on hand.

A travel checklist if you’re heading out of town for your marathon

A race-day checklist of what you’ll need to bring to the race itself

The Experts’ Vault

Given the drastic difference between my first marathon and my more recent ones, I like to think I have a pretty good handle on what works and what doesn’t.

But I’m only one guy.

And that’s why I want to give you even more to learn from – nine audio MP3’s, where you’ll get spot-on advice from vegetarians and vegans who are achieving incredible things in the endurance sports world.

When you join the Marathon Roadmap 2.0 today, you’ll get instant access to my interviews with these amazing vegetarian & vegan athletes, plus running experts. Download these interviews and take them on your runs.

You’ll learn from their wisdom while you’re out for a run or driving to work.

Brendan Brazier, professional Ironman triathlete, author of Thrive: The Vegan Guide to Optimal Performance in Sports and Life:

Why a plant-based diet is optimal for recovery, and the best foods for marathon training

The problem with whey protein powder, and some better alternatives

Why you need to make sure you don’t become a “starchitarian”

How better nutrition can give you more time in your day

How strength training can improve your running efficiency

The three most important supplements that make training and recovery more effective

Rich Roll, vegan ultra-endurance athlete named one of 2009’s “25 Fittest Guys in the World” by Men’s Fitness Magazine, author of Finding Ultra and The Plantpower Way:

How he went vegan and became the amazing endurance athlete that he is after the age of 40

The best investment you can make for your marathon training

The mistakes that made his first marathon a “grim experience”

The most common pacing mistake endurance athletes make in their training

The beliefs about food and fitness that helped her recover from an eating disorder

Matt Ruscigno, vegan Registered Dietitian who worked with Veganomicon author Isa Chandra Moskowitz on her most recent book, Appetite for Reduction, and has completed the Furnace Creek 508, a 508-mile solo bike race through Death Valley, three times:

The protein-carb-fat ratio that Matt recommends to his athlete clients

3 reasons dietary fat is not to be feared

The one time of day when athletes MUST eat

3 steps to successfully transition to a vegetarian diet

How much protein you REALLY need

A ridiculously simple approach to getting enough protein

The nutrition mistake a lot of first-time marathoners make during their training

Why unreasonable goals are better (and more likely to be achieved) than “realistic” ones

My step-by-step process for setting massive, magnetic goals

Not quite ready for a marathon? I’ve got you covered.

The Marathon Roadmap 2.0 includes training plans for the

absolute beginner

Maybe you still don’t believe me when I tell you that it’s entirely possible to go from wherever you are now to completing a marathon in 18-24 weeks.

Maybe you’re out of shape, hate running, and are think, “Matt, how the heck could I ever run 26.2 miles? I can barely run one mile!”

I feel where you’re coming from. When you’re starting from zero, 26.2 miles seems like a looong ways away. Impossible even.

So here’s my advice: Start small. Most marathoners ran shorter distance races before going for the full 26.2.

Work your way up to a marathon instead of tackling it on right out of the gate.

How do you do that, you ask? Simple. You use these free bonuses that I’m included as part of your Marathon Roadmap 2.0 package:

Bonus #1: 'Getting Started with Running' Audio Series

Running is supposed to be fun. But when you first get started… I admit it… it sucks. Trust me when I tell you that you will get over the hump.

And if you do hate running right now, then this bonus will get you in the running habit and make it enjoyable.

Purchase the Marathon Roadmap 2.0 today, and you also get instant access to this audio seminar that will help you build your running habit and take you from hating running to craving it.

Here’s what the series looks like:

Session 1: Setting Goals and Thinking Big (33:21)

Session 2: Getting Started and Your First Training Run (34:30)

Session 3: Plant-Based Nutrition for Fitness (29:43)

Session 4: Running Gear — What You Need and What You Don’t (45:55)

Bonus #2: The 5K Training Plan

Once you’re up and running (sorry, couldn’t help it) with your new routine, it’s time to start thinking about a race. Yes, your first race can be kind of scary. But if you follow the “Getting Started with Running” advice you will have nothing to fear.

And the 5K is the perfect race for you at this point. You’ll get a feel for competition without taking on something too daunting.

Bonus #2 is a complete 5K training program. Once you knock out a 5K or two, you’ll be well on your way to crossing the finish line of that first marathon.

Bonus #3: The 10K Training Plan

Can you finish a 5K with ease and are looking for a little more of a challenge?

Sweet!

Take it up a notch and go for a 10K. It will get you used to a longer distance race while keeping things manageable for a newer runner.

Use the 10K training plan as your guide and not only will you finish your 10K, you’ll finish strong and hungry for more.

Bonus #4: The Half Marathon Training Plan

Here’s what separates the serious runners from the weekend joggers: the Half Marathon.

Running a half marathon doesn’t need to be a stepping stone to the full marathon: it’s a major accomplishment in itself.

So you may decide to use it as a stepping stone to the full, or you could take all of the information in the Marathon Roadmap Guidebook (it applies to the half marathon too) and become the king or queen of the half marathon.

Either way, you’ve got everything you need in this package. A complete half marathon training plan is included at no additional cost.

So if you’re not quite ready to commit to the full marathon, but you want to test the waters of distance running, here’s what you do instead:

Step 1: Follow the “Getting Started in Running” plan to build your foundation.

Step 2: Choose a shorter race as your first goal: a 5K, 10K, or half marathon.

Step 3: Follow the training plans I’ve included for those races – and complete one of them.

Step 4: Build up your skill and confidence at these shorter distances.

Step 5: Once you’re consistently finishing these shorter races, decide if you want to shoot for the marathon. If that choice is a “Hell yeah!” you already have everything you need.

You can see that the Marathon Roadmap is not a one-size-fits approach. You choose where you want to begin based on where you’re at right now.

When you’re ready to “level up”, you head to the more advanced training plans.

So whether you’re a total beginner or you’re a good runner who’s caught the marathon bug, the Marathon Roadmap 2.0 will work for you.

It’s already helped thousands of runners, and I guarantee you that many of them started off well behind where you are right now.

Here’s How to Get Your Copy of the Marathon Roadmap 2.0

This is a humongous package of goodies. To make sure you fully understand everything you’re getting today, including all the bonuses, here’s what’s included:

The 117-page Marathon Roadmap 2.0 guidebook, with all the details you’ll need to know to make your first marathon a success.

The goal-setting worksheet to get yourself laser-focused and ready to follow through with your training

Three shopping lists, one for each week of the meal plan and a list of staple foods you’ll want to have on hand

A travel checklist and race-day checklist, to make sure a simple oversight doesn’t ruin your race

The Experts’ Vault: Six interviews and three seminars featuring incredible plant-based athletes and experts

BONUS 1: Getting Started in Running: A four part series to get you in the running habit, and more importantly, help you enjoy running

BONUS 2: The 5K Training Plan

BONUS 3: The 10K Training Plan

BONUS 4: The Half Marathon Training Plan

Like I said, this is a huge resource of training plans, tips and techniques. And it’ s everything you need to run your first marathon on a plant-based diet.

All of this training material is digital (nothing shipped = no waiting) and is sitting in your members area for immediate access after your purchase.

When you consider this:

I’ve included everything I’ve learned in 15 years of running marathons, 50Ks, 50-mile races, and even a 100-miler

The decades of experience and hours of audio brought to you by the top plant-based experts and athletes I’ve interviewed

The weekly check-in video coaching you receive

How this is the only marathon program designed for plant-based athletes

The countless hours and thousands of dollars that went into design, video production, writing, hiring outside help.

How you get not one, but four training plans (for the 5K, 10K, Half, and Marathon)

You can see how I could easily ask $200 for this package. And it would sell at that price. After all, running a marathon consistently ranks near the top of people’s lifelong bucket lists. For something that important, $200 is a no-brainer.

But you are not going to pay $200. Or even half of that.

No, you’ll get this system for much less. Your investment for the entire Marathon Roadmap 2.0 system is just $67.

Why so low? It’s because of my first marathon. When I think back to that race… and the pain, frustration, and the following years of fumbling around until I finally cracked the code... it makes me want to make this program available to as many people as possible.

Plus, you’re going to do it as a vegan or vegetarian too. So you get bonus points for that. ; )

Ready to get started? If you really want to run your first marathon – the safe way, the strong way, the right way… AND do it while eating a plant-based diet… this is the best decision you can possibly make.

Click the orange button below to download your the entire No Meat Athlete Marathon Roadmap 2.0 system for only 67 dollars.

Test drive the Marathon Roadmap for a month. Pick a race, start your training, and get excited.

You’ll find that once you get started, training for a marathon (and on a plant-based diet, no less) is easier than you expected.

As your body changes to adapt to the training and your cleaner diet, I’m confident you’ll experience massive increases in your energy, your outlook, and even the way you feel when you get out of bed in the morning.

But if you don’t feel like you’re on the way to conquering your first marathon (or you just don’t like the product for any reason at all), you can pull the plug on your training at any point within 30 days and I’ll give you a complete and courteous refund.

No hassle, no questions asked, and we’ll still be cool. In fact, you’ll still have my massive respect for giving it a shot. Maybe you’ll even try again someday.

Isn’t Life Too Short to Sit Around Saying 'Someday I’ll Run a Marathon?' Why Not Make 'Someday' Right Now?

Will you be one of the few who takes action toward your goals, or one of the many who wait around and say, “Someday I’ll do that”?

Make the decision you know deep down is the right one. If a marathon is on your bucket list, the page you’re on right now is the best opportunity for making it happen.

I only say that because it’s worked for literally thousands of other plant-based athletes. That’s how I know it will work for you.

Click the orange button below to download your the entire No Meat Athlete Marathon Roadmap 2.0 system for only 67 dollars.

"This program is insanely readable and realistic, and –- dare I say it? –- the best ebook I’ve ever read (and I’ve read a lot of ebooks!). Plus, I’ve never seen anything like it –- a complete guide to running a marathon for vegetarians and vegans. It was so thorough and complete. I don’t think I would’ve had a single question if I had read this book before my first marathon."

--Caitlin Boyle, author of Healthy Tipping Point

"Passion and drive aren’t all that’s needed to successfully run your first marathon. You need to have a plan –- a map, if you will –- to get through a run of this distance. And for that, I highly recommend the Marathon Roadmap. It covers all the pitfalls to ensure you won’t make them."

PS – Even if you decide the Marathon Roadmap 2.0 isn’t for you, I sincerely hope you make your marathon happen somehow. The decision can change your life! If you’ve made it this far down the page, it’s obvious that some part of you really wants to be a marathoner — so do something to commit yourself while you’re inspired, whether it’s with my program or not.